1200 Kcal
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ScribdTranslations1200 Kcal
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ScribdTranslationsFEEDING PLAN
Calorías: 1200
Time between meals: approximately 3 hours.
INITIAL CONSIDERATIONS
I want to congratulate you for making this decision to make a change in your life, I will be
accompanying throughout the process. We are in this together.
Starting today, if you have any questions regarding the guidelines, you can write to my email:
rromo.m.d@live.cloc.diazsandoval@hotmail.comand I will respond as soon as possible. Because no
You will be my patient only upon delivery of the guideline, otherwise starting from the day you decide to start this.
walk with me.
You must get used to the food. You should know the corresponding portion, for that,
you need a kitchen scale.
It refers to those of 200cc.
It is understood that those are teaspoonfuls of tea.
Understood not to be a soup.
The portion of fruit is equivalent to those indicated in the plan, averaging one medium fruit with
exception of the banana, in case of choosing this fruit it is approximately ½ small banana.
The portion of salad is WITHOUT AVOCADO. Dress with 1 TEASPOON of olive oil only in the
indicated cases, in addition to a minimal portion of salt, lemon.
Foods that do not provide calories are allowed such as tea, coffee, mate, etc., always.
sugar-free, can be with sweetener.
Lactose-free is NOT synonymous with light.
Gluten-free is NOT synonymous with light.
You should drink 7 to 8 glasses of water a day at minimum; many times we confuse thirst with
hunger
In addition to nutrition, we should gradually start exercising.
to carry out 60 minutes, 3 times a week.
On the days when you have special events and cannot follow the eating plan, you
You must be aware of the portions we are going to consume anyway. Enjoy it.
celebration without excessive indulgence, and the next day, resume the indicated order.
Avoid fried or sautéed preparations, prefer grilled, boiled, stewed, or baked preparations.
oven, etc.
Reduce sodium (salt) intake. A good strategy is to decrease the amount of salt in
table gradually, using other seasonings.
DAY 1
DESAYUNO: 25 a 30 gr de pan molde (1 rebanada), 60 gr de jamón, 15 gr de margarina
light (1 teaspoon), tea or coffee without sugar and 200 ml of skim milk (1
cup) or 1 light yogurt.
100 g of apple (1 small) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
¾ cup of spring rice (20 g of raw rice, 35 g of green bean and
25 g of carrot with 1 teaspoon of oil), 100 g of grilled chicken
without oil. 120 g of tomato, lettuce, and palm heart salad (to taste)
dressed with 1 teaspoon of oil.
SNACK: 100 g of apple (1 small) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
LUNCH/DINNER: 25 to 30 grams of sliced bread (1 slice), 1 scrambled egg with 60 grams of ham
1 teaspoon of oil, salad of 120 gr of tomato, with lettuce and
hearts of palm (to taste) seasoned without oil.
Ó Can you repeat lunch.
DAY 2
DESAYUNO: 30 gr de Pan pita, 40gr de atún al agua, 60 gr de quesillo, 30 gr de palta (1
tablespoon), Tea or coffee without sugar.
SNACK: 120 g of orange (1 regular) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
60 g of cooked noodles, served with Bolognese sauce (100 g of meat)
ground turkey, 30 g of carrot, 30 g of onion, 30 g of tomato sauce
cooking with 1 teaspoon of oil). Celery salad with radish (
taste) dressed with 1 teaspoon of oil.
SNACK: 120g of orange (1 regular) with 1 light yogurt or 200ml of milk
skimmed (1 cup).
MEAL: 30 g of Pita bread, Omelet: 2 eggs with 120 g of mushrooms and 60 g of
onion, sautéed with 1 teaspoon of oil. Tea or coffee without sugar.
Ó Can you repeat the lunch?
DAY 3
BREAKFAST: 20 g of Oats (3 tablespoons) with 1 light yogurt or 200 ml of milk
skimmed (1 cup), accompanied by 40 g of tuna in water with 1½
teaspoon light mayonnaise. Tea or coffee without sugar.
SNACK: 200 g of strawberries with 1 light yogurt or 200 ml of skim milk (1 cup).
80 g of potato with 150 g of roasted or sautéed Italian squash with 1
teaspoon of oil, 160 grams of fish (hake, reineta, tuna) with 30 grams
of onion and 60 grams of oven-baked tomato with 1 teaspoon of oil. Salad
of lettuce (to taste, dress without oil).
SNACK: 200 g of strawberries with 1 light yogurt or 200 ml of skim milk (1 cup).
ONCE: 60 g of cooked quinoa with 70 g of cooked green beans (70 g) with 90 g
of beetroot (90 g) lettuce and bell pepper (to taste), 2 hard-boiled eggs, 1
teaspoon of oil. Tea or coffee without sugar.
Ó Can you repeat the lunch?
DAY 4
BREAKFAST: 25 to 30 grams of sliced bread (1 slice), 1 scrambled egg with 1
teaspoon of oil. Tea or coffee without sugar with 200 ml of skim milk
(1 cup) or 1 light yogurt.
SNACK: 60 g of banana (½ small unit) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
70 g of cooked corn with teaspoons of light mayonnaise, 100 g of chicken
with 75 grams of Italian pumpkin, 50 grams of sautéed or baked mushrooms, with
1 teaspoon of oil. 120 g of tomato with lettuce, cabbage or celery (to be...
dress to taste without oil.
SNACK: 60 gr of banana (½ small unit) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
ONCE: 25 g of fajita (1 small unit), 50 g of chicken with 60 g of onion
sautéed with 1 teaspoon of oil, a side of 50 gr black beans
and salad of 120 gr of tomato with lettuce (to taste) dress without oil.
Ó Can you repeat lunch?
DAY 5
25 g of fajita (1 small unit) with 50 g of cooked chicken, 60 g of cheese
light fresco, 1 teaspoon of light mayonnaise. Tea or coffee without sugar.
SNACK: 100 g of kiwi (2 units) with 1 light yogurt or 200 ml of skim milk
(1 cup).
LUNCH: 1 cup of legumes (25 grams of raw legumes, with 10 grams of rice/noodles
raw and 50 grams of ground turkey, cook with 1 teaspoon of
oil), Salad 120 g of tomato (dressing without oil).
SNACK: 100 g of kiwi (2 units) with 1 light yogurt or 200 ml of skim milk
(1 cup).
ONCE: 80 g of potato with 120 g of tomato and lettuce (to taste) with dressing with 1
teaspoon of oil, 2 hard-boiled eggs, tea or coffee without sugar.
Ó Can you repeat the lunch.
DAY 6
BREAKFAST: 25 to 30 g of sliced bread (1 slice), 1 scrambled egg with 1
teaspoon of oil. Tea or coffee without sugar with 200 ml of skim milk
(1 cup) or 1 light yogurt.
SNACK: 180 g of Mandarin (2 units) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
Vegetable omelette: 120 g of Swiss chard or spinach, 70 g of green bean
prepared with 2 eggs and 1 teaspoon of oil. 80 g of pre-fried potatoes
baked or air fryer (without oil). Cabbage, lettuce, or celery salad
to taste, dress with 1 teaspoon of oil.
SNACK: 180 g of Mandarin (2 units) with 1 light yogurt or 200 ml of milk
skimmed (1 cup).
ONCE: 70 gr of corn, 120 gr of tomato with 70 gr of green beans and lettuce
tuna) seasoned with 1 teaspoon of oil and 80 grams of tuna in water, tea or coffee
sugar-free.
Ó Can I repeat lunch?
DAY 7
Breakfast: Pancakes: 20 g of oats, 1 egg, 100 ml skim milk, 1
teaspoon of oil, sweetener to taste (blend everything in a blender and
(take to the frying pan). Serve with sugar-free pancake syrup.
Tea or coffee without sugar and 100 ml of skim milk.
SNACK: 120 g of Pineapple with 1 light yogurt or 200 ml of skim milk (1 cup).
Potatoes Mayo: 80 g potato and 50 g carrot with 2 teaspoons of mayonnaise
light, 100 grams of roasted chicken breast, salad of 120 grams of tomato
season with 1 teaspoon of oil.
SNACK: 120 g of Pineapple with 1 light yogurt or 200 ml of skim milk (1 cup).
ONCE: Prepare a salad: 60 g of pasta (spirals, corbatas, large tubes)
120 g of tomato with 70 g of spinach and bell pepper (to taste) season with 1
teaspoon of oil, 80 grams of tuna. Tea or coffee without sugar.
Ó Can you repeat the lunch.